Massacre:

Warm UP:

20 Barbell Turkish Getups with Light weight
then:
Alternate:
10 down to 1 Strict Pullups
1 up to 10 Wall Balls

Strength:

Back Squat:

2 warm up sets,… then a set of 3 then sets of 2 until heavy then singles till max

then work backwards the exact same way you built up weight.

Press:

Olympic Style Press

Find 1RM

Press like he does:

WOD:

3 Rounds:

W/weight vest (20 lbs)
Walking Lunge 100m (fire hydrant)
Run back to gym
25 Jumping Front Squats (65/35)

Post WOD:

5 Rounds:

Kettlebell Side Raise 10 left side
Kettlebell Side Raise 10 right side

go as heavy as you can

CrossFit Mean Streets
Downtown LA

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